What Proper Posture Really Means

Sit up straight!  Stop slouching!  Pull your shoulders back! 

How many times did you hear this growing up?  And then we forced ourselves into “proper posture”.

This forcing into position made it appear like we were improving our posture, but really the spine was never lifted or lengthened.  All we did was brace and tighten superficial muscles around the chest, back, and abs resulting in restricted movement of the spine.  And when you think about it, our spine IS NOT straight, so we are actually forcing it into something it's not meant to do when we push up straight.  

Oh, our poor spines!  As restless kids sitting in the classroom to lining up rigidly in single file when walking to art class, to never having the freedom to run around except for a 20-minute recess (which didn’t always mean outside playing) and a 40-minute gym class once a week. 

Fast forward many years and we’re still sitting at desks, in cars, or on the couch for most of the day.  We're still restricted. This modern lifestyle has created stiff, rigid, and achy bodies.

WE are MOVERS.  Our bodies are meant to move ALL day.  Not just for 20-minute spurts here and there or for a workout once a day.  That’s not going to cut it if we want to stay vibrant and healthy.

Let me ask you, do you suffer from everyday stiffness or regular consistent pain - achy back, throbbing hips, sensitive knees, stressed neck/shoulders?  Or maybe it’s a bit more serious - like nerve damage, spinal inflammation, hip/knee/feet array of issues. 

If you imagine for just a minute what all that pressure pressing into your pelvis all day is doing to us?  The constant flexion of the hips, slouching of the shoulders, forward flexion of the neck, disengaged spine, and pressure placed on joints and bones.  No matter how good you are at keeping "good" posture, there’s no way to keep a healthy vibrant spine when sitting all the time (and that goes for standing too.)

We need to take back our SPINE.  Our spine is our life force and it’s NEEDS freedom to MOVE.  To not feel so stiff and rigid. 

Improved alignment is what we are all aiming for and in order to achieve that, we have to think of the spine at the center of our posture. Well really, our spine is our posture as Conne-Lee Weinberg states in her book “Mindful Spine.”  She goes on to say, “If the spine was freely initiating the “moving” in and out of alignment, then feet, knees. hips, ribs, shoulders, and shill would not need so much attention for correction".

And bonus, if you're an athlete watch how accurate your skills get.  From your swing, stride, and strength.

Most of us think working our core is also strengthening our spine, but actually, when we brace and tighten our core, as most of us are taught to do, we are hindering our spine.

The muscles around our spine are small and they attach to each single vertebrae.  These muscles don’t contract like superficial muscles, they actually like more freedom, fluidity, and flexibility.  They also take a lot more mental connection to activate.

So in this week’s workout, we’re going to take the time to really focus on the muscles of the spine.  We’re going to go a bit slower and connect a bit deeper with the feeling of our spinal cord - the life force in the center of our body. 

The skeletal system is responsible for holding our body up.  Let’s focus on the little muscles attached to the bones to help keep our spine long, supple, and flexible.  This routine will help.  The small mindful movement will help you develop an awareness of your spine.  Awareness is the most important step.  I want you to feel the energy of it and play with it.  Experiment.  Be curious. 

When you do this internal work, you’ll develop strength from the inside out which will help your larger everyday movement and workouts become SO much more efficient and graceful. You'll feel like the best version of you in no time.  All it takes is focus, consistency, and an open mind.  Most of us never take the time to work this detailed.  It can quite literally change the way you feel in your body. 

Here are some ideas if you sit for a large portion of the day:

• Set your alarm for every 15 minutes and do a quick stretch or set alarm for every 45-50 minutes and move around for 10 minutes - do full-body movement - think animal stretches.  Fully present and full range of motion. (Easier to do if you work from home or have your own office where you can close the door.  Otherwise, maybe you can involve your office mates.  You might look crazy, but you’ll all feel so much better!)
• Sit on a stability ball and every 15 minutes roll your pelvis in all directions, roll the spine up and down, side to side, and little twists.  Think more about your spine and less about your muscles.

You’ll be surprised at how much more productive and focused you are, even with lots of breaks!

WATCH THIS WEEK'S WORKOUT HERE!